20170918

20170918:

Power Snatch: 3x2x70

Then,

4RFT:
10 Bear Complexes (135/95)
20 cal Row
10 Pull-ups

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Comp:
1. Conditioning
5RFT:
10 Bear Complexes (135/95)
20 cal Row
10 Pull-ups

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

2. Midline Conditioning
EMOM 12:
1st Minute: 15/10 Calorie Ski Erg
2nd Minute: 20 GHD Sit-ups

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20170916

20170916:

WEIGHTLIFTING (8:30 AM)
1) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
2) Hang Power Snatch: 3×50, 3×60, 3×65, 2x2x70
3) Back Squat: 4×60, 4×70, 2x4x75, 2x3x80
4) Behind the Neck Push Press: 3×50, 3×60, 3×5, 2x2x70
5) Overhead Lunge: 3x6xAHAP (3 lunges each leg)

WOD (10:00 AM)
5 RFT:
15 GHD Sit-ups
15 Calorie Row
15 Burpee Box Jump Overs (24/20)

Comp:
1. Running Conditioning
8-7-6-5-4-3
rest half the time

2. Gymnastics Conditioning
6 Legless Rope Climbs
rest 2 min
6 Legless Rope Climbs
rest 1:30
5 Legless Rope Climbs
rest 1 min
4 Legless Rope Climbs
rest :30
3 Legless Rope Climbs

3. Barbell Conditioning
EMOM 7:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

4. Conditioning
5 RFT:
15 GHD Sit-ups
15 Calorie Row
15 Burpee Box Jump Overs (24/20)

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20170915

20170915:

Strict Press: 5×75%, 3×85%, 1+x95%, 3x5x75%

Then,

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups

Comp:
1. Clean & Jerk
60%/2
70%/2
75%/2
80%/2
85%/1

2. Clean Grip Dead Lift
(90%/5)5
3 second pause in power position

3. Front Squat
(75%/5)5

4. Gymnastics Conditioning
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
3 Strict Deficit Handstand Push-ups

5. Conditioning
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

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20170913

20170913:

Clean & Jerk: 2×60, 2×70, 2×75, 2×80, 1×85

Then,

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Comp:
1. Push Press
(75%/5)2
(80%/3)2

2. Split Jerk from Rack
65%/2
70%/2
75%/2
80%/2
(85%/1)2

3. Romanian Deadlift
60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM

4. Gymnastics Conditioning
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.

5. Conditioning
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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20170912

20170912:

Back Squat: 5x5x75

Then,

5RFT:
400 Meter Run
12 Toes to Bar

Time cap: 20:00

Comp:
1. Running Conditioning
3 sets of:
(4×1:30 on True Form, rest :15)
1 minute rest between sets

2. Gymnastics Conditioning
21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

3. Odd Object Conditioning
For Time:
30 Dumbbell Snatches (100/70)

4. Conditioning
Every 3:00 for 7 Rounds:
500 Meter Row
12 Toes to Bar

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20170911

20170911:
Snatch: 2×60, 2×70, 2×75, 2×80, 1×85

Then,

Teams of 3:
AMRAP 25:
150/100 Calorie Bike, 100 Power Cleans (135/95)
150/100 Calorie Bike, 80 Push Jerks (135/95)
150/100 Calorie Bike, 60 Front Squats (135/95)
150/100 Calorie Bike, 40 Clusters (135/95)

Comp:
1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1

2. Snatch Grip Deadlift
(90%/5)5
3 second pause in power position

3. Back Squat
(75%/5)5

4. Gymnastics Conditioning
3 sets:
In a 2:30 window, complete:
1:45 of “paced” Ski Erg (1250/875)
Max Muscle-ups in remaining 45 seconds

5. Conditioning
For Time:
30/21 Calorie Assault Bike
30 Power Cleans (165/115)
30/21 Calorie Assault Bike
25 Push Jerks (165/115)
30/21 Calorie Assault Bike
20 Front Squats (165/115)
30/21 Calorie Assault Bike
15 Clusters (165/115)

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